I first learned about Mercury Stardust on Instagram. Her black light workshop with bright colors did a great job of catching my attention. Â
However, after spending some time watching her videos, I was able to fully appreciate the knowledge she shares about home improvements in a fun and non-judgemental manner.Â
In this podcast, she answers questions about DIY (do it yourself) projects for renters or home repair tasks.
She also responds to challenges faced by LGBTQ+ individuals. She focuses on dealing with home improvements while keeping in mind that many people have a limited budget for these DIY projects.Â
 Her motto, which you can find on her merchandise, is “You are worth the time it takes to learn a new skill”.
Mercury Stardust was also recently involved in a live stream on the Trans Day of Visibility, where she was joined by Jory @alluringskull.
Mercury and Jory partnered with Point Of Joy to raise one million dollars for gender-affirming care. Â
The live stream over 30 hours resulted in raising an impressive 2.25 million dollars for gender-affirming care that will change lives.
Mercury operates her company out of Madison, Wisconsin, some of my own stomping grounds. Â
Do you ever feel like you wish you could take a nap? A short one, a rest, and a reset? I understand. I see the benefits in my husband including brighter eyes and smile, pep in his step, and definitely funnier. He knows how to do it right! A nap can provide rest, a clear mind, and energy. Experts say a 10-20 minute nap can improve health and productivity. Sleep imbalances appear in many ways. They can start unnoticed and lead to illness. Are you willing to try something new? What if you can do it lying down with your eyes closed? How about if the Surgeon General of the United States Army endorsed it as a Complementary Alternative Medicine? Researchers say 30 minutes of the practice of Yoga Nidra is the equivalent of 3 hours of sleep.
Yoga Nidra, also called Yogic Sleep, is a practice where we learn to put our minds to deep rest. Here, physical, mental, and emotional tensions are released, and balance and healing transpire. Yes, you can feel those qualities and are entitled to them! As with all practices, repetition is necessary for abounding experiences. Â
 The Yoga Nidra practice is in the Upanishads, a yogic text featuring philosophical teachings about the various paths of yoga. Today, there are multiple styles of Yoga Nidra; however, the authentic ones implement but are not limited to, the same principles from history: while aware and awake, one finds physical comfort, breath awareness, intention setting, gentle movements, contraction and release of muscles, guidance through points in the body, and guided imagery. Why do we want to rest but remain awake? How can that be relaxing?
A bounty of benefits ripens with the practice of Yoga Nidra: sleep improves, deepens the process of learning and maintaining information, opens and strengthens the connection between the conscious and subconscious, reprograms the subconscious, reduces symptoms of stress-related illnesses, and increases and supports vitality.
We get to take a break from our sensory overload and sift through the unlimited storage in our subconscious. Our subconscious is like a tape recording of programs. It is a limitless stock of memories that affect our feelings and behaviors. The sounds we hear, the scents we inhale, and the vibrations we feel are registered in our subconscious.
That is a lot to take in! We can discard that which is not relevant and rearrange what is! We can eliminate and replace our prerecorded storage with the stories, goals, and dreams that foster transformations to live our most fulfilled lives now. The Hebbian Theory is that “neurons that fire together wire together.” What we say to ourselves is what our brains believe and what our lives become. We must be careful what we say and think. We are always listening. Â
There are many techniques to help us open the channels between the subconscious and the conscious and live in a more divine alignment. One way is repetition. Think it, say it, do it, own it! Wear headphones while you sleep with the messages you want to hear and the goals you want for your reality. Allow yourself space and time to be with your thoughts and notice when your patterns play tunes that deplete you and fill them with groovy tunes and truths for you now.Â
When we shift our awareness from the outer to the inner world, we separate from what we have little control over. Through cultivating and practicing deep relaxation through Yoga Nidra, we train our bodies to release tensions and create space for experiences of pleasure, ease, and resilience to stress. When challenges arise, we can maintain our stability and comfort, remain balanced and fulfilled, and inspire others to do the same
Enjoy the Yoga Nidra practice. You can schedule a private, small group in-person or online session. Prepare a space on the floor with yoga mats, blankets, pillows, and an eye pillow of cloth over your eyes. You can practice on your bed or couch, but you will likely recall your other activities there, like tv and sleep. Get comfortable, and let’s begin.
Strength doesn’t come from running one marathon, a successful business is not built in one day, and a genius mind does not come from reading a single book. It’s the small changes that can make a big difference in your lives.
Spread the Love
Spread the cheer and love by allowing yourself to be happy, in-joy life, and radiate your light!Â
Showing love to those around you is one of the most important things you can do to spread joy and positivity! So take a moment to think of ways you can make someone else’s day brighter- including yourself!Â
Loving, thoughtful acts and starting your day with a smile can go a long way, and you never know who’s day you’ll brighten up. So, take the time to make a special someone feel valued and appreciated, and both of you will benefit from this outcome in the long run.Â
Log Off, Shut Down and Enjoy The Outdoors
Take a break from the hustle and bustle of everyday life and enjoy the beauty of nature!
Take some time to get outside and enjoy the fresh air and soak up the sunshine. Going for a walk or taking your pup to the park can do wonders for your physical and mental health.
So, no matter the weather, get outside and experience the world around you.
Practice Gratitude and Forgiveness
A positive outlook can make all the difference!
Forgiveness and gratitude are life skills that can change your life.Â
We can’t control what events happen to us. But we can control how we decide to look at those events.
Are you feeling overwhelmed by intense emotions that seem to linger?Â
Many of us struggle to find effective ways to manage our emotions, particularly when they become too powerful to ignore. But by engaging in certain processes, we can interrupt the cycle of distress and move toward healthier emotional responses.Â
In this blog post, we will explore the importance of understanding our emotions and how to assess and respond to them in a healthy way. Read on to learn more!
Don’t Avoid Your Emotions
You may be used to pushing away emotions or avoiding them altogether, but it’s essential to take a moment to notice them as they arise.Â
Observing the sensations that come up as part of this experience can be helpful. Doing so can help break the cycle of avoidance that can make these reactions even more intense.Â
Acknowledging the humanness of your responses can help you better understand the message these reactions are sending.Â
Practice CompassionÂ
It can be easy to slip into the habit of criticizing yourself when your emotions are intense and difficult to manage. However, it’s important to remember to practice self-compassion in these moments.Â
Instead of getting angry and frustrated with yourself, try to be empathic and understanding. Speak kindly to yourself, and acknowledge the difficult emotions you are experiencing.Â
You can say things like, “I’m feeling overwhelmed right now,” or “It’s hard to be calm right now.” These phrases help validate your experience and make it easier to cope with your emotions.Â
Connect with What Matters Most
When you feel strong emotions, it can be tempting to get swept away in them and forget what really matters. But it doesn’t have to be that way.Â
Instead, use your emotions to connect to what’s important to you, and it will help you determine how you want to respond to the situation. Do you want to stay connected with the person you are interacting with? Do you want to take on a new challenge? Do we want to replenish your resources so that you can do something else important later? Â
Doing this will help you make decisions that align with your values and bring you closer to your heart’s desires.Â
Do you feel like you’re constantly worrying, and it’s taking a toll on your life?Â
The good news is that you’re not alone. Worrying is a natural part of life, and it’s completely normal.Â
But with that said, there are techniques that can help you better manage it.Â
Living a worry-free life can bring numerous advantages, from mental clarity to a healthier lifestyle. In this blog post, we’ll explore how you can do that!Â
1. Take a Step Back and Assess the Situation
When you start to worry, it can be easy to get caught up in the details and lose sight of the bigger picture. Take a few moments to pause and assess the situation objectively.Â
Ask yourself: Is this event as bad as it seems? Is there anything I can do to address the problem? Is worrying helping or just making things worse?
Challenging these assumptions that you have about worrying can help to keep your worries in check.
2. Practice Mindfulness and Quiet the Mind
When we are worried, thinking clearly and making decisions can be difficult. So, taking a few moments each day to focus on your breathing and being mindful of the present moment can effectively reduce anxiety and worry.Â
You can learn to become more aware of your thoughts and feelings when you practice relaxation techniques. This can help you to recognize when you start to worry too much and take steps to manage your anxiety more effectively.
 3. Accept the Possibility of the Worst OutcomeÂ
Instead of trying to combat or ignore your worries, acknowledge them.Â
Remind yourself that the thing you fear might happen.
But you have the strength and courage to handle it if it does. Â
Accepting the possibility of what you fear doesn’t mean that it will happen. It does mean that you’re preparing yourself for whatever happens.Â
When we are actively stressed, we don’t have the luxury to stop and think about what we might do that will help us feel better. Since April is “Stress Awareness Month” (created in 1992), I encourage you to use the following list (see below) to either pull from or create ideas for yourself, so you can make your own “Top 10 Stress Reducers” visual. Â
Once you have identified them, then write them down visually on paper, or a marker board, or create an art project with them listed on.Â
Then place this visual somewhere you will see every day such as the bathroom mirror, the refrigerator, next to your bed, or anywhere you know you will see it on a daily basis.Â
Then when you have a difficult day, you can just look at it, or maybe you will notice this list which will remind you of specific things you can do to help reduce stress.
Create the list before you need it, and then when you need it, you won’t have to think about it. You can just engage in one or more of the items on your list and then notice if you feel differently afterward.
Be sure to include a number of items on your list that meet the following 4 criteria:Â Â
Can be performed anywhere
Take very little practice to master
Are free
Provide immediate relief
Here is a list of options to pull from or to get ideas from for your own personal top 10 stress reducers.Â
Go for a walk
Write a letter to a friend
Read a book
Take a bath
Focus on your breath
Drink water
Make plans with a friend
Write poetry
Stretch
Soak your feet in warm water
Learn something new
Plan a trip
Cuddle with someone or a pet
Spend time in nature
Do something tactile with your hands
Massage lotion all over your skin
Be goofy like no one is watching
Eat dark chocolate
Remind yourself in most situations there are options
In the book Burnout by Emily Nagoski, the author provides several stress management strategies that can help individuals cope with and prevent burnout.Â
Emily Nagoski explains the concept of “closing the stress cycle” as the idea that stress is a physiological response that needs to be completed or “cycled through” in order for the body to return to a state of calm.Â
In other words, it’s not enough to simply “manage” or cope with stress; we also need to actively engage in activities that help our bodies complete the stress response cycle.Â
Nagoski gives the example of animals in the wild who experience stress, such as a zebra being chased by a lion. Once the zebra escapes, it shakes and trembles to release the tension from its body and complete the stress response cycle. Humans, however, often experience chronic stress that is not resolved by a single event, and we may not engage in activities that help us complete the stress cycle.
To close the stress cycle, Nagoski suggests engaging in physical activities that release tension and promote relaxation, such as exercise, yoga, or dancing. She also suggests engaging in social connection activities, such as spending time with loved ones or engaging in a group activity, as this can help us feel supported and reduce feelings of isolation and loneliness.
 Here is a summary review of some of the key strategies with tools I’ve added to support the execution of Nagoski’s highlighted themes:
Prioritize rest and recovery: Nagoski emphasizes the importance of taking breaks and getting enough sleep, as well as engaging in activities that promote relaxation and self-care.
Examples of self-care activities include:
Deep breathing exercise: Take a slow, deep inhale for a count of four, hold the breath for a count of four, then exhale slowly for a count of 6. Repeat 2+ more times.
Progressive muscle relaxation: This technique involves tensing and then relaxing different muscle groups in the body, one at a time, in order to release physical tension and promote relaxation.
 Coloring, panting, knitting, warm bath/shower, playing music, walking, hiking.
Identify and challenge negative thoughts: The author suggests identifying and challenging negative thoughts and beliefs that can contribute to stress and burnout and instead focusing on positive and realistic thinking.
CBT worksheets to help reframe negative thoughts.Â
Practice mindfulness: Nagoski suggests practicing mindfulness techniques such as meditation and deep breathing to help manage stress and improve emotional regulation.
Guided meditation: You can now find it on many apps, websites, and television platforms [Headspace (also on Netflix), Calm, Inside Time. YouTube].
Engage in physical activity: Regular exercise has been shown to have numerous benefits for both physical and mental health, including reducing stress and anxiety.
You can start off by going on daily walks around a neighborhood or park. Sports like bouldering (solo) or basketball (team) have you focus on the present activity.Â
Build social connections: The author emphasizes the importance of building and maintaining strong social connections, which can provide support and help buffer against stress.
Take the initiative to reach out to a family member or friend. Building connection means showing up to allow closeness to grow.
Set realistic goals and boundaries: Nagoski suggests setting realistic goals and boundaries, as well as learning to say “no” to excessive demands, in order to prevent overwhelm and burnout.
Take the time to determine your absolute “no’s” and learn to communicate how to protect those boundaries.
 Overall, Nagoski’s stress management strategies focus on developing healthy habits and coping mechanisms that prioritize self-care, positive thinking, and meaningful connections with others. Including these activities in your routine will promote one’s well-being and reduce burnout.
We hope you enjoy this interview with Jen Champion and Mary Youngblood, The First Lady of the Flute.
Mary is an accomplished Native American Flute Player and a two-time Grammy Award Winner. Mary has over 200 flutes and plays them for her enjoyment and healing and for celebrations, ceremonies, festivals, and the healing arts.
Playing and listening to the flute is beneficial for the health of the player and the listener in enhancing deep breathing and reducing stress.
Do you have a loved one going through a difficult time and aren’t quite sure how to help support them? Read on – these tips can help!Â
1. Check in on ThemÂ
Even if there is nothing you can immediately do to help your loved one, simply asking how they are doing can be very helpful.Â
Sometimes opening up and venting can help us look at our obstacles in a new way.Â
Again, even if you don’t have any actional feedback to share, you can always be a good listener.Â
2. Thoughtful GiftsÂ
Thoughtful gift-giving is a great way to show your loved one you care – when they are going through a tough time.
A great gift does not have to be elaborate or expensive.Â
It just has to come from the heart. For example, if your loved one has been experiencing insomnia, you can gift them a sleep journal, slippers or pyjamas.Â
3. Reflect On Your Personal ExperiencesÂ
We are all unique, and what works for you may not work for someone else.Â
However, if you’ve been in your loved ones shoes before, you can open up and let them know how you moved past the obstacle.
Even if your tactics don’t end up working for them, it’s always nice to know you aren’t alone.Â
Music has long been known to bring joy and wellness to those who listen. It can soothe, energize, and inspire you by lifting your spirits and bringing you inner peace and harmony.Â
From the calming effects of classical music to the energy of rap and hip-hop, music can create a special connection.Â
Music Lowers Stress
Listening to calming music has been shown to reduce stress and anxiety levels. It can help to relax the mind and body, allowing us to cope better with difficult emotions. Music can also act as a distraction from worries and help increase well-being.
Music evokes positive emotions and can help lift your spirits and make you feel better by distracting you from negative thoughts, allowing you to focus on the positive.
Music Helps in Building Connections
At its core, music is about storytelling and conveying emotion.Â
Through music, we can learn from each other, open up to new perspectives, and create a stronger sense of community.Â
It can help you express yourself and share your stories in a way that can be healing and empowering –Â as it creates a sense of belonging.
Are you feeling overwhelmed and exhausted by your job? Do you need help feeling motivated or enthusiastic about the work you do? It could be that you’re experiencing burnout. Â
Burnout can occur when you feel like you’re stuck in an endless cycle of stress and exhaustion without any relief. Â
 And while it’s important to show dedication to your work or other commitments, ensuring you’re taking care of yourself is also essential. So it’s important to pay attention and take action if you are in danger of burnout.Â
Read on to find out more about burnout and how to manage it!
Constant Fatigue and Exhaustion
If you’re having difficulty concentrating or making decisions, or if your emotions are running high and are difficult to manage, this could be a sign of emotional exhaustion.
This is one of the most common signs of burnout. If you’re feeling constantly overwhelmed, exhausted, and drained, it’s time to take a step back and reevaluate your situation. This could be a sign that you’re pushing yourself too hard and it’s time for a break.
Loss of Motivation and Enthusiasm
Another common sign of burnout is a loss of interest in activities that used to bring you joy.Â
You may find that you’re no longer as interested in hobbies or social activities that you used to enjoy.Â
If you lack interest, take time to do something that brings you joy, such as reading a book, getting a massage, or taking a walk. It’s also important to engage with friends and family. Spending time with those who make you feel supported can be incredibly beneficial in helping to fight off burnout.Â
Frustration and Other Negative Emotions
It’s normal to feel frustrated or cynical when things seem to be out of your control. But if you’re feeling like this all the time, it may be a sign that something else is going on.Â
It’s essential to take the time to identify the cause of your negative emotions and make necessary changes that can help you manage your burnout and prevent it from getting worse.Â
If you’re feeling overwhelmed by your work, take time to make changes to manage your stress. If you’re feeling stuck in a rut, take some time to try something new or adjust your routine.
